Take weights (5-15lbs) and sit down on a bench. Hold the weights at eye level. Try to hold for 1-2 mins. Build it up over time.. This will resumble you holding binoculars up to your eyes. This is great for elk hunting where you are searching an area for a long time.

Oh I forgot to say I was able to touch the rim today. The goal is to grab it with both hands. Say ... 8weeks

Seriously? You had ups after doing deadlifts? Dude you are going to feel that this weekend!

If improving your vertical is really important to you I have another good routine to try.
3-5 sets of the following:
- Wall squat for 60 sec. (back to the wall and hold a sitting position)
- Immediately perform 10 jumping, bodyweight squats (do a deep squat and try to get air on the jump)
- Rest 60 sec.

For those of you who are interested in strength training I found some great dvd's on Netflix. They are the Get Ripped series of discs by Jari Love. She covers all major muscle groups. Rather than using alot of weight she focuses on repetitions and also shows modified versions of some routines. She does use an assortment of equipment but you can find things to improvise. If nothing else the discs may give you some different ideas to work into your own routines. Some of the people she trains with are on more than one of the discs and you can deffinately see the improvement in their physiques.

All I have seen teaches me to trust the Creator for all I have not seen ~ Ralph Waldo Emerson

I have been in a strength gain rut for a spell as well as an overall flatness in my personal fitness goals.

So lately I have been changing my reps up with the weights. I'm still mostly doing a pyramid approach to the reps (10,8,6,4,2,8) when I do a primary exercise (bp, squat, military press, etc), but on the associated secondary exercises I've been doing 9's. Instead of the obligatory 8 reps, I shoot for 9. What a difference that last couple weeks with just that minor change!! I've also started doing windsprints on the bb court during and or after weight training and the strength in my legs has improved too.

So, the tip of the day is to not be afraid to mix things up periodically to break stagnation or boredom.

Definately want to mix it up..mix up the reps, sets, weight, intervals, rest etc. Also check your diet many in strength gaining routines often don't consume enough calories or the right quality of protien and Carbs...they go into cycling carb / cutting diets that are meant for body-builders or people trying to get lean...if you want size and strength start learnign how to curl that fork as well [;)]

JPH mentioned two good routines that I personally incorporate into my restance trianing..the 5x5 and the 3x8...these are great for your primary exercises (Squats, Deads, Bench, Pulls, Presses). every 4-6 weeks I'll swtich up routines. On my secondaries I stick to a 3 or 4 x 8-12 and switch up secondary exercises every 4-6 weeks as well

Also check your rest..and I don't mean between reps or sets...i'm talking complete days off for rest...thats when your building muscle and the body has a chance repair itself...this is so critical to consistent mass and strength gains and is often overlooked..less is more in this case. Hope this helps